Taking Care of Bone Health- Indispensable for all Women

The above article enlightens you on how to maintain good bone health before and after menopause, as a woman loses approximately half of their trabecular bone over a lifespan.

A vital part of being a woman means taking care of bone health all through your life. This is due to a reason that your bones are supposed to be smaller as well as leaner than a male’s, and as you reach menopause, your ovaries produce lesser estrogen, because of which bone cells break down.

Females lose approximately half of their trabecular bone, over a lifespan. Besides, women lose thirty percent of the thicker tissue that covers bones. Most of the loss takes placeinside the first ten years after menopause;however both men and women lose 0.5 % of bone density per year after fifty years of age.

Nonetheless, you should not take this news in an easy manner. Rather you must get up and make a plan to help keep your bones as strong as possible.

Pre-menopause Plan

The sturdier your bones are in your twenties as well as thirties, the better off you’ll be when you reach the age at which bone density for women starts to deteriorate. Following is what you should do to improve the health of your bones.

Good bone health should be a major concern at a young age; before reaching menopause. It’s vital to have a well-balanced, healthy best diet for women and maintain a healthy weight all through your life. Focus on fruits, veggies, whole grains, lean protein, nuts, legumes, as well as low-fat dairy and reducethe intake of sugar, fat, and highly processed foods to enhance bone health.

Post-Menopause Plan

It’s never too late to start with a bone health maintenance plan. Let’s talk about food intake first, a diet for strong bones should include:

  • More calcium intake -Calcium builds strong and sturdy bones, and the finest source is by having a balanced diet for woman. Rich sources of calcium are dairy products, for example low-fat milk, and fish like sardines and salmon. Some green leafy vegetables consist of calcium too, like broccoli.
  • Vitamin D- You also need to have vitamin D to help absorb calcium. Food sources for vitamin D consist of few fatty fish, beef liver, eggs, as well as packaged foods that have been fortified, for example cereal. Also, sun can moreover be a source of vitamin D.
  • Supplement as required- Women of 19 to 50 years of age call forapproximately 1,000 milligrams of calcium per day. After menopause, it is recommended that 1,200 milligrams of calcium per day should be taken. It’s difficult to get all the calcium as well as vitamin D you need, therefore you should take nutritional supplement powders to keep up the bone health.

Keeping the above factors in mind, it’s better to make a bone health maintenance plan and strive for a healthy body with sturdy bones to lead a healthy and happy life.

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